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Fitness

Back and Spinal Fitness at PUSH as Rx leads the field with a laser focus on supporting our youth sports programs. The PUSH-as-Rx System is a sport-specific athletic program designed by a strength-agility coach and physiology doctor with a combined 40 years of experience working with extreme athletes.

The program is the multidisciplinary study of reactive agility, body mechanics, and extreme motion dynamics at its core. A clear quantitative picture of body dynamics emerges through continuous and detailed assessments of the athletes in motion and under directly supervised stress loads.

Exposure to the biomechanical vulnerabilities is presented to our team. Immediately, we adjust our methods for our athletes to optimize performance. This highly adaptive system with continual dynamic adjustments has helped many of our athletes return faster, stronger, and ready post injury while safely minimizing recovery times.

Results demonstrate clear improved agility, speed, decreased reaction time with greatly improved postural-torque mechanics. PUSH-as-Rx offers specialized extreme performance enhancements to our athletes no matter the age.


Enhance Exercise Program With Chiropractic

Enhance Exercise Program With Chiropractic

Chiropractic can enhance the effectiveness of an exercise program. Chiropractic works on the neuromusculoskeletal system, which comprises the nervous, muscular, and skeletal systems. It produces an indirect effect on the immune system, involving the body’s processes resulting from exercise and muscle development. Most individuals are familiar with the benefits of regular exercise and physical activity. Regular physical activity and exercise:

  • Increases circulation
  • Improves strength
  • Increases immune system function
  • Produces brain-boosting endorphins and chemicals
  • Improves mood
  • Increase muscle mass
  • Contributes to enhanced flexibility and mobility

Exercise-boosting practices can multiply the effectiveness of a workout program. Exercise-enhancing methods that are well known include:

  • Incorporating rest days
  • Staying hydrated
  • Consistent and high-quality sleep
  • Utilizing supplements that enhance the body’s ability to produce and sustain muscle.

A chiropractor can develop a personalized treatment plan to support and enhance an individual’s workout/exercise program. This plan can include specific interventions to improve alignment or maintain muscle relaxation and prescribed stretches and movements to decrease the strain from an exercise regimen.

Enhance Exercise Program With Chiropractic

Nervous System

Chiropractic helps to balance the nervous system. Treatment allows pressure to be removed from compressed, bruised, and severed nerves. Chiropractic decreases and eliminates pain originating from inflamed muscles, joints, and tissues. When it comes to exercising, nerve pain usually originates from vigorous movement. Swelling and inflammation in the body can cause nerves to become inflamed or compressed. Misalignment in the spinal structure and joints can occur during strenuous exercise, particularly when weight resistance is involved. It can also constrict/pinch nerves, contributing to sciatic pain, which originates in the lower back and spreads down the gluteal muscles and back of the legs. Chiropractic can help:

  • Reduce pain and discomfort
  • Improve physical responsiveness
  • Decrease inflammation
  • Improve immune function

Muscular System

The muscular system is interconnected with the nervous and skeletal systems. Manual chiropractic manipulation helps to:

  • Reduce pain in inflamed muscles that have been utilized during exercise
  • Release tense and strained muscles
  • Remove muscular knots
  • Accelerate muscle repair
  • Improve exercise performance

Skeletal System

The skeletal system is the foundation for all physical movements and activities. It plays a role in physical activity/exercise, recovery, and the development of strength and musculature. During exercise routines, the joints can become misaligned, especially with weight-bearing or lifting activities. Chiropractic for the skeletal system can:

  • Rebalance the system
  • Realign bones and joints
  • Decrease muscular strain
  • Improve posture and form
  • Reduce and eliminate pain in the knees, wrists, and shoulders
  • Increase the body’s capacity for taking on additional weight healthfully

Keep The Chiropractor Informed

To receive enhanced exercise and performance-related benefits from chiropractic care, individuals must keep their chiropractor informed of goals and style of physical activity. The more the chiropractor knows about the types of exercises, the more they will provide a customized treatment plan for an individual’s specific needs. Any injury or strain experienced during an exercise session or a specific part of the body seems to be recovering at a slower rate than the rest of the body, inform the chiropractor. They can survey posture, stance, determine imbalances, and discover other body areas that may be over-straining to compensate.

Time Sessions Appropriately

Depending on the type of physical activity and exercises, individuals may be advised to seek care on rest days or the same days of the workout. Discuss with the chiropractor what days of the week are best for treatment and before or after workouts.

Health Goals

Movement and exercise practices are unique and vary with each individual. Individuals have different goals for their regimens that range from:

  • Increasing flexibility and agility
  • Building strength, endurance, and muscle mass.

Identify health goals and share them with the chiropractor. Depending on the purpose of the exercise routine, treatment may vary to support and enhance specific objectives.


Body Composition


Improve Insulin Sensitivity

When consuming carbohydrates, it is broken down into sugar. The body needs a certain amount of sugar to function. However, cellular damage occurs if the levels become too high for too long, like in diabetes. Insulin’s role is to guide excess sugar – glucose into the safety of the cells. However, more individuals are experiencing high blood insulin levels, called hyperinsulinemia. It’s dangerous to let glucose levels remain elevated, which is why more insulin is produced to bring the blood sugar down. After a time, constant hyperinsulinemia results in a condition called insulin resistance, where the cells become resistant to the effects of insulin and less effective.

Insulin Sensitivity and Weight Loss

A high insulin level in the blood can trigger weight gain and make it difficult to shed excess fat. Research shows that high insulin:

  • Inhibits lipolysis
  • Hinders the breakdown of fat
  • Increases possible fat accumulation
  • Increases the risk of regaining weight loss following a low-calorie diet

Improve Insulin Sensitivity

References

Erion, Karel A, and Barbara E Corkey. “Hyperinsulinemia: a Cause of Obesity?.” Current obesity reports vol. 6,2 (2017): 178-186. doi:10.1007/s13679-017-0261-z

Hawk, Cheryl et al. “Best Practices for Chiropractic Management of Patients with Chronic Musculoskeletal Pain: A Clinical Practice Guideline.” Journal of alternative and complementary medicine (New York, N.Y.) vol. 26,10 (2020): 884-901. doi:10.1089/acm.2020.0181

Hoogvliet, Peter et al. “Does the effectiveness of exercise therapy and mobilization techniques offer guidance for the treatment of lateral and medial epicondylitis? A systematic review.” British journal of sports medicine vol. 47,17 (2013): 1112-9. doi:10.1136/bjsports-2012-091990

Peluso, Marco Aurélio Monteiro, and Laura Helena Silveira Guerra de Andrade. “Physical activity and mental health: the association between exercise and mood.” Clinics (Sao Paulo, Brazil) vol. 60,1 (2005): 61-70. doi:10.1590/s1807-59322005000100012

Getting Fit and Staying Active

Getting Fit and Staying Active

Many individuals are trying to get fit and stay active through physical activity and exercise. Getting back to a previous fitness routine is an achievable and realistic goal. Fitness means having the energy and strength to perform physical activity and the body feeling as good as possible. Getting fit improves total health. But it does not require training like an athlete. Just walking for a half-hour every day can help individuals reach an adequate fitness level that helps them feel better and increase energy levels.

Getting Fit and Staying Active

Benefits of Getting Fit

Getting the body fit and in shape:

  • Increases endurance
  • Increases muscle strength
  • Delivers oxygen and nutrients to tissues
  • Improves cardiovascular health
  • Helps release toxins
  • Improves overall energy levels
  • Improves sleep
  • Handle stress better

Being fit allows the body to work harder without as much work, the mind is better focused, the body burns more calories, even when at rest, and proper weight is maintained. Fitness reduces the risk of falls, heart attack, diabetes, high blood pressure, and certain cancers.

How Much Physical Activity Is Needed?

Experts say the goal should be one, or a combination, of these:

  • Moderate aerobic activity, like brisk walking, for at least 2½ hours a week.
  • It is up to the individual how many days to exercise, but it is best to be active at least three days a week.
  • Activity is recommended at least 10 minutes at a time. For example, an individual could:
  • Take a 10-minute walk three times a day, five days a week.
  • Take a half-hour walk three days a week.
  • On the other four days, take a 15-minute walk.
  • Take a 45-minute walk every other day.

Vigorous exercise is recommended at least three days a week for at least 10 minutes at a time. This activity makes the body breathe harder and increases heart rate. More vigorous activities, like running, could be included for at least one hour a week. This can be spread out 75 minutes, whichever way is more convenient for the individual. For example, an individual could:

  • Run for 25 minutes 3 times a week.
  • Run for 15 minutes 5 times a week.

Children as young as preschool age need activity as well. Encourage children ages 6 to 17 to engage in moderate to vigorous exercise for at least 1 hour every day.

Types of Physical Activity

Aerobic fitness

  • This makes the body breathe faster and makes the heart work harder.
  • Activities include walking, running, cycling, and swimming.
  • It is also known as cardio or cardiovascular training.

Muscle fitness

  • Muscle strength means building stronger muscles and increasing the length of time they can be used.
  • Activities like weight lifting, push-ups, squats, and resistance bands can improve muscular fitness.

Flexibility

  • Flexibility is the ability to move the joints and muscles through their full range of motion.
  • Stretching exercises can help generate flexibility.

Being More Physically Active

Moderate physical activity is safe for most individuals, but it’s recommended to talk to a doctor before engaging in physical activity/exercise. To help get started:

Make physical activity part of everyday

  • Make a regular habit of using stairs, not elevators, and walking, bicycling to do errands near home.

Start walking

  • Walking is a great fitness activity that most individuals can do.
  • Make it a habit to take a daily walk with family, friends, coworkers, or pets.

Find a workout partner

  • Working out with a partner can make exercising more enjoyable.

Find fun activities that you can stick with

  • Vary activities, so they don’t become boring and monotonous.
  • Use a calorie-burning application to determine how many calories are burned during exercise and daily activities.

Body Composition


Damaged Collagen

There are several reasons the body’s collagen production can slow down or become less efficient. The quality of the collagen made can decrease as well. Environmental factors can be avoided to protect collagen production; however, damage from disease and natural processes is inevitable. Aging is the most common cause of decreased natural collagen. As the body ages, collagen production and quality decrease. This leads to thinner, more fragile skin and achy joints. Certain chronic diseases like lupus and rheumatoid arthritis cause collagen deficiency, leading to issues that include:

  • Joints
  • Blood vessels
  • Organs
  • Skin

To avoid collagen damage, avoid environmental factors like:

  • Smoking
  • UV exposure can accelerate the average rate of collagen damage that comes with aging.
  • UV exposure damage can also play a role in certain skin cancers.
  • Excessive sugar and fat intake increases inflammation and decreases protein synthesis.
References

American College of Sports Medicine, et al. (2009). Position stand: Exercise and physical activity for older adults. Medicine and Science in Sports and Exercise, 41(7): 1510–1530.

Anspaugh DJ, et al. (2011). Building muscular strength and endurance. Wellness: Concepts and Applications, 8th ed., pp. 111–137. New York: McGraw-Hill.

Centers for Disease Control and Prevention (2004). Strength training among adults aged 65 or older. MMWR, 53(2): 25–28.

U.S. Department of Health and Human Services (2008). 2008 Physical Activity Guidelines for Americans (ODPHP Publication No. U0036). Washington, DC: U.S. Government Printing Office. Available online: http://www.health.gov/paguidelines/guidelines/default.aspx.

Williams MA, et al. (2007). Resistance exercise in individuals with and without cardiovascular disease: 2007 update: A scientific statement from the American Heart Association Council on Clinical Cardiology and Council on Nutrition, Physical Activity, and Metabolism. Circulation, 116(5): 572–584.

Mini Workouts Over The Day Just As Effective

Mini Workouts Over The Day Just As Effective

Trying to fit exercise into a busy day can be a struggle to find a 30–45-minute window. However, research has found that mini workouts and accumulated exercises over the day are as effective as one complete session. Studies show that short workout sessions take the place of one long workout by breaking up the routine into several small ones and are just as effective.

Mini Workouts Over The Day Just As Effective

Time of Exercise

According to the CDC and its Physical Activity Guidelines, adults should focus on a minimum of 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise weekly, along with strength training at least two days per week. The workouts should focus on total-body targeting the major muscle groups. However, a long session can be broken up into several mini workouts to achieve the same benefits and achieve the same number of minutes.

Benefits of Mini Workouts

The benefits of short, multiple exercise sessions are that they provide increased flexibility in an individual’s daily schedule, allowing them to focus on their health while navigating family, work, and other obligations. Performing mini-workouts throughout the day makes it easier to stay committed to an exercise program, experience the benefits, and achieve their health goals.

Increase Brain Health and Mood

  • Shorter duration workouts save time, allow multiple forms of exercise into a single day, and improve neurological, physical, and psychological benefits.
  • Performing an exercise as short as 3–5 minutes throughout the day can benefit the brain and mood.

Lower Blood Pressure

  • A study compared the effects of short aerobic exercise sessions and continuous exercise on 24-hour ambulatory blood pressure.
  • The study found that doing three 10-minute walks during the day morning, midday, and late afternoon lowered blood pressure more than doing one 30-minute walk in prehypertensive individuals.

Easier to Exercise

  • Performing high-intensity workouts for a long time is not easy, even for seasoned athletes.
  • This is why mini workout sessions appeal to fitness fans of all levels.
  • Decreasing the time allows the individual to exercise at higher intensities.

Reduce the Stress of Working Out

  • Incorporating shorter workouts can reduce the stress or fear that individuals have towards working out.
  • When looking at fitness from this perspective, shortened workouts naturally become a part of the day that helps relieve stress.

Achieve Fitness Goals

  • Shorter workouts allow individuals with busy schedules to focus on what they can perform in controlled sessions throughout the day without feeling overwhelmed by committing to an entire workout session.
  • Mini workouts are easy to schedule, more sustainable to perform, and easier to commit to long-term.
  • They allow for more focused and intensive exercise, especially when easily distracted.

Plan Ahead and Follow Through

The recommended way to accumulate a balance of strength, cardio, and mobility exercises throughout the day is to set up a plan. Find a routine that is enjoyable and not a chore, then set up the office space, work area, home to accommodate the exercises. For cardiovascular and strengthening benefits, an example of Tabata or HIIT workout.

  • Five exercises.
  • Two minutes on each exercise with a work-rest ratio of 30 seconds on, 30 seconds off.
  • Depending on an individual’s fitness level, the work-rest ratio can be modified.
  • To improve mobility and strength, use weights or resistance bands.
  • Focus on proper form.

Try shorter workouts for a quick burst of exercise:

  • Pick two to three exercises like bicep curls, shoulder presses, bodyweight squats, calf raises, lunges, or planks.
  • Set a watch for 3 minutes.
  • Perform 30 seconds of one exercise.
  • Switch to another exercise for 30 seconds.
  • Alternate until the 3 minutes are up.

Body Composition


Bodyweight Workout 1

  • Ten bodyweight squats.
  • Ten pushups.
  • Twenty jumping jacks.
  • Twenty-second plank.
  • Ten glute bridges.
  • Twenty seconds of rest.
  • Repeat as many times as possible in 10 minutes.

Bodyweight Workout 2

  • Thirty seconds of bodyweight squats.
  • Thirty seconds of jumping jacks or high knees.
  • Thirty-second plank.
  • Thirty seconds of rest.
  • Repeat 4–5 times.

Yoga Stretching

References

How much physical activity do adults need? (2015, June 4) cdc.gov/physicalactivity/basics/adults/

Mayo Clinic Staff. (2014, October 10). Depression and anxiety: Exercise eases symptoms mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495

Mayo Clinic Staff. (2015, April 16). Exercise and stress: Get moving to manage stress mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469

PUSH Fitness: What Is It? | El Paso, TX (2021)

Introduction

In today’s podcast, Dr. Alex Jimenez and PUSH Fitness owner, Daniel Alvarado discuss how PUSH was created and demonstrate how the right motivation can help people achieve their goals as well as, improving their overall health and wellness.

 

Discussion

Dr. Alex Jimenez and PUSH Fitness owner, Daniel Alvarado introduce today’s podcast.

 

[00:00:01] Daniel Alvarado: You know what keeps them moving and growing and living? Tell me. It is another catfish or that predator. So we never have predators in our lives. We stay stuck, and we don’t progress anything. So every time we ask God to take away the stress or God take away this issue. We’re asking God to make us weaker, not stronger. OK. Because instead of asking like, “Hey God? Make me more creative. Make me more passionate, make me more patient.” We ask for, hey, take away this, but then we still want everything else that comes along with it. How does that work? It’s not easy.

 

[00:00:41] Dr. Alex Jimenez DC*: I don’t know. I mean, if you think about it’s from the first time we’re born. It’s not easy. You got to be one in a trillion sperm, really, and only God is very clear that if you don’t get to that egg first, you’re done. So from the moment where we’re given a chance, we’re on the point of destruction from the beginning. Exactly. So, in essence, why did that sperm get to that egg? So you can pass and fight through it.

 

[00:01:19] Daniel Alvarado:  All right, so then you think of everything else as far as how people complain, how people say, you know, I want more money, I want this, but they don’t look at everybody’s backstory, the backend and the behind the curtains. They think, “Oh man, Jimenez, you are a doctor?” You don’t know how many times you’ve lost and rebuilt your practice or if you’re a gym owner and you haven’t made it. You don’t know how often you have to go in at 4:00 in the morning to get a workout in because you have to train people all day long to ensure that this business stays afloat. You know, people don’t see the back. You see, they’re quick to say, Oh, must be easy. No, it’s not easy until you step into the person’s shoes because you’re the one that has to sign the checks. You’re the one that has to stay up at night and figure out payroll. You’re the one that has to be creative and figure out how you’re going to make ends meet. You are the one that constantly has to be on it. You know, as much as you want to kick back and say whatever and do this, and I would love to work out four or five hours a day. That’s my passion and your passion.

 

[00:02:23] Dr. Alex Jimenez DC*: It’s my passion too.

 

[00:02:24] Daniel Alvarado: And can we? No, right. What do we have to do? Do we have to be meticulous? We have to be disciplined and ensure we have a proper order to stay on top of the schedule. Yes or no? Absolutely. Exactly. You know, so I’m saying at the end of the day that if you don’t have something chasing you, I mean, you become fat and dormant and become lazy.

 

[00:02:45] Dr. Alex Jimenez DC*: I think nature is designed to eliminate you. Alex would say, you know, it’s survival, the fittest limiting the species or whatever he’d call it when he’s in biochemistry. You see, I got to tell you it’s not easy to be a business owner. It’s not. It’s not easy when you have no sleep. Ever since I’ve known you, you’ve put the time in from early hours, and you here at 4:30 in the morning and here what time it is? Now you’re here, and we’re here sharing some stories. You know, it’s one of those things where it’s going to be nonstop all our lives. But here’s the thing if you don’t do it, it doesn’t stimulate you to become good at what you do, right? You become lethargic. Everything goes bad. You slowly begin the process of ceasing to exist. 

 

[00:03:36] Daniel Alvarado: Right. So we all need rest to rejuvenate. Get creative. It’s scientifically proven. You need that to reset. You have to. Otherwise, you burn out. Right? But after how many days of rest, one or two where you get this disconnect spastic. Then afterward, you are like, “Alright, cool. I rested enough.” So you don’t stay stuck there.

 

[00:04:04] Dr. Alex Jimenez DC*: No, and I pray for vacation, right? And when I get it, after about three days, I’m like, OK, all right. I’m done.

 

[00:04:10] Daniel Alvarado: Let’s go.

 

[00:04:11] Dr. Alex Jimenez DC*: Yeah, OK, what I’m going to break. What am I going to do? That’s how we are.

 

[00:04:15] Daniel Alvarado: Exactly. But that’s what makes you so successful.

 

[00:04:17] Dr. Alex Jimenez DC*: Yeah. Well, it drives us, and it drives us to create who we are. And it also gives us a vision as to what we’re going to do. When we start this podcast, you know, Daniel, we want to get or tell the people a bit of the story of what you do and tell them about, you know, where you’ve been and what’s been happening with you. OK. So for me, it’s very important to share with the people what is happening. I’ve always been one to say, you know, I see how hard you work, and I see how much effort you put into things. But I’d like to know a bit of you as to what made you and what kind of makes you click a little bit. When I discuss these things, I want to ask you what made you begin PUSH? What made you start this massive organization?

 

How PUSH Fitness Started

PUSH Fitness owner, Daniel Alvarado explains how PUSH started.

 

[00:05:16] Daniel Alvarado: I want to reach the masses of people and help people. So in all reality, my sister, my brother-in-law, my brother, we’ve all come from platforms as far as I’m speaking, preaching, singing, whatever it is. I was always kind of the black sheep. And I mean it in a good way because I wasn’t trained differently. I just was very rebellious. That makes any sense. I wanted to create my own. So if someone is going right, I go left. If the people go right, I go left. I was always trying to find a different way, and I was stubborn enough to become the most successful by the end. But that’s what allowed me to create this place to reach the masses of people and have my platform of change in people’s lives.

 

[00:06:14] Dr. Alex Jimenez DC*: Let me ask you when you first started PUSH; what was your reason you started it out? You were always into fitness ever since I’ve known you; you’ve always been into a deep understanding. You see, I love sharing that story with people about when I first met you; you were driven. I mean, you were hunting for knowledge. You were trying to figure out what it was that made people tick, and you wanted to teach people… A little cocky, I’d say. But being 18 years old, I mean, who isn’t right at that age? You haven’t been thumped in the head a couple of times. But you did, and you shared it with people, and you did that. But what made you? What drove you? Because I got to tell you, I’m a big believer, Daniel, about when you evaluate families, I see how hard your dad works. I see how your mom’s incredible in terms of what she does. She wins these CrossFit competitions just on meer drive. You have to turn off the lights to get her off the wall because she keeps on going, right? I mean, what is it that what do you feel drove you and what started the whole philosophy of trying to help people out?

 

[00:07:24] Daniel Alvarado: I mean, you put in my parent’s work ethic; they just never stop. They still don’t stop and try to move forward despite what life throws at them, and they’re successful in their way. They never stop working towards their marriage, towards their love, towards serving each other. They showed me that we always have to help people, and they serve each other. They serve at the church, and they serve wherever they go. No matter where my dad is, he’s always trying to help. It doesn’t matter. You try to take out your trash can and table; whatever it is, he will help. But that’s where I learned it from him. You don’t just go anywhere and just be wherever you go. You always serve. And that’s my interfaith mentality. You know, it’s biblical. Wherever you are, we are supposed to serve people as husbands and wives. We’re supposed to serve each other. That’s what makes us so successful. You know, you look at Jesus in the Bible, and what do you do? You serve people. He helped people. Not the norm. The most unorthodox, nonreligious people. You know, all the people there that needed the most help, not the most religious. And I think that’s what I love to do. I love helping the people that need the most help. The unconventional. Not the people that are all ready to let go. I mean, don’t get me wrong, I do love helping them. But I guess I like helping the unorthodox.

 

[00:09:08] Dr. Alex Jimenez DC*: Yeah. You know what, when you mentioned that about your dad, one of the things I noticed is that I came here to work out at around six o’clock in the morning and it was freezing outside, literally freezing. You had a flat tire. Your dad was lifting in the car by himself to get that tire up. Yeah, it was crazy. By the time I got there, I was like, Is this guy working on it? There was no jack, and he was picking up the car himself. He’s pushing that thing up and lifting the vehicle to fit the tire on. I was like; You got to be kidding me. You didn’t even know until I told you, and you said, “Man, my dad never asked for help.”, you know, he does it. That’s one of the things you said, and that’s who we are. We are our parents. We eventually become our parents to some extent, and that’s very much how you are. Your philosophies have guided the PUSH fitness entourage, and the people who come here have been like extreme athletes. Tell me a bit of that in terms of what drove you to pick athleticism as your way of serving.

 

[00:10:11] Daniel Alvarado: I think I’ve seen the potential of what people can be pushed to if you believe in them. Often, people will, you know, people do believe in themselves, but it’s amazing what you see people become or individuals or athletes. When you say, Hey, I believe you. Someone that is not your mom, not your dad, because it’s kind of expected. You know, not that they have to tell you that, but you know, it’s kind of sometimes expected. You’re right. Yes, exactly. But then you have this stranger saying, I believe you genuinely wholeheartedly, and it brings out that much more in you. I know that’s how I was, and I still remember various times where you tapped me on the shoulder and said, you know. What are you doing? You can, and I’m very different; I don’t need someone to preach to me. It might get going, and that gets you going to move on to the next level of the mountain. And that’s what I love seeing as a potential that you could bring down in all individuals.

 

[00:11:32] Dr. Alex Jimenez DC*: When you see it, pretty much you’ve been able to see everyone crack. What is it you look for when you see them kind of hit that wall when you start working with an individual with a specific set, whatever sport they’re in, or whatever their dreams are? Weight loss or whatever it is. What is it you look for?

 

[00:11:50] Daniel Alvarado: To see the reason why they’re quitting. Are they genuinely tired, or have they been babied so much by society that they don’t know how to push for themselves anymore? It’s a sensitive society nowadays; you can’t push kids because they get their feelings hurt or feel this way or that way. And sometimes it’s like you got to wake your butt up; if not, you will not make it in this life. Nothing comes easy, and I think we’re expecting things to become easy because we’re, you know, microwave generation, where everything wants to be done so quickly. So I look for the reason as to why they’re quitting. This is genuinely why they are tired, and are they going to throw up? All right. But you remember firsthand that when I worked out with you, I went to the restroom and threw up. I came right back. Why? Because it’s what you build with that person that respect, you know, why would you want someone who is an equivalent you when he gets hard, you know?

 

[00:12:59] Dr. Alex Jimenez DC*: Yeah, exactly right.

 

[00:13:00] Daniel Alvarado: How are you going to count on them? How do you depend on them? When it gets tough, they are going to jump off the wagon; that’s it. You are left alone.

 

The Right Motivation

PUSH Fitness owner, Daniel Alvarado explains to Dr. Alex Jimenez how the right motivation can influence not only kids but adults as well.

[00:13:09] Dr. Alex Jimenez DC*: You know you’re given responsibility. A huge one with a lot of the El Paso kids in whatever sports they do and whatever the sport, whether it be agility, sport-based or just some sort of sport-based system where they’re just kind of, you know, let’s say, hockey or even things like tennis or golf. But they all have a moment of reaching within. I love how you do that in terms of going ahead and seeing the depths of what is wrong with them, and you can connect with them like no other. I’ve noticed that every single time with my kids, too, when you train them. Did you ask why? So really, at that point, you know, no one cares what you know, they care that you care and that caring allows them to open up, huh?

 

[00:13:55] Daniel Alvarado: Right? Yeah, it does. You know, it makes them feel like, you know, I do have it in me. I need a quit babying in myself. And I need to get up and get after this because no one will give it to me, and I got to get up after it and work for it. Period.

 

[00:14:11] Dr. Alex Jimenez DC*: I would tell my daughter when they would come in and say, “You know what? I’m not coming in, you know, I’m not going today.” And I said, All right, well, let me call Daniel. “No!” Now they sense the obligation and trust you have put into their hearts like no other? Because that’s what they want. They want someone to believe in them.

 

[00:14:35] Daniel Alvarado: Exactly, to push them.

 

[00:14:37] Dr. Alex Jimenez DC*: That’s why the push to PUSH, you know, there’s another way there’s the adage the push. You know, these are vital points. Do you have to deal with the mind-stuff while working with them? How do you work on developing a child’s mind or working them through their mental impediments or their mental kind of dynamics to make them better of who they are? If that makes sense. 

 

[00:15:04] Daniel Alvarado: You had to build a foundation with them. First, you had to build trust with them. You can just go in and yell at them, Hey, let’s go. Move your butt! You know, you can’t do that. You have to build a relationship first, have them trust you, and understand why you’re pushing them. And then when they’re at the brink of giving up, and you yell at them, and they know why you’re screaming at them. A good parent after they spank them and ground them. They’ll tell them the reason why they did that. But they don’t stop loving them. They appreciate it because they know they’re wrong. Right? It’s the same concept here. Obviously, I yell at them after they know, like, hey yeah, I was sulking, and you start feeling sorry for myself and get after it, right?

 

[00:15:53] Dr. Alex Jimenez DC*: You know, from my own experience with what you did. You see, you have a lot of moms watching you train their kids. Moms are sharp. There’s nothing more intelligent than a mother in this world. And they intuitively, they understand, and they feel the depths of the change in the child. Right? So when they see the depths of the difference in the child, they trust you. And this is in mass because I have like a whole wall of families, moms, dads. They bring their kids no matter what. Tired, cold, sleet, rain, snow. They bring their kids here to train with you and your entire crew with the philosophies of pushing to those limits. You know, how does that feel when you see those kids excel?

 

[00:16:45] Daniel Alvarado: I feel proud. I’m pretty much over the moon because you see the hard work you took to instill that time into them and make sure their full potential came out. So it’s rewarding, and it’s inexplicable.

 

[00:17:03] Dr. Alex Jimenez DC*: Let me ask you this. You’re not young, and you’re in your 30s, which is a very young age. However, you’ve lived long enough to see some of these kids go on in to do their thing. Tell me how that feels in terms of you watching them develop in terms of their they’re who they are, and what they develop because of the foundation, or at least influenced by the foundation of just don’t give up and keep on pushing through it. How does it feel? What do you think?

 

[00:17:36] Daniel Alvarado: In a lot of sense, a lot of pride, because you can see what they could have been in there, what they couldn’t have been in times. Some kids do come from poor extremities. And so to see them excel believing themselves, go to college, get a successful job, and be something of a higher profession that otherwise they thought they couldn’t build or settle for less and not letting them settle for less is amazing. That’s why I keep doing what I’m doing.

 

[00:18:17] Dr. Alex Jimenez DC*: Do these kids keep calling you and talking to you personally?

 

[00:18:21] Daniel Alvarado: Yeah, they do. They still keep up with me as far as what they’re doing, how they’re doing. They’ll come in and work out. So, you know, to share with me everything. It’s fun. You build that long-lasting relationship.

 

[00:18:35] Dr. Alex Jimenez DC*: If you could come up with a couple of words indicating what makes PUSH unique and you can look deep inside your heart and figure out what it would be a word to get an obituary being read about you. What would they say about PUSH and you, huh? Would you want them to say?

 

[00:18:55] Daniel Alvarado: Honestly, that they had somebody other than their parents believe in them.

 

[00:19:03] Dr. Alex Jimenez DC*: That’s amazing. That’s a considerable component of everything that’s going on. When do you think someone actually should be coming out to this place and enjoying the kind of lifestyle that this place, you know, helps enhance their lives with? When is that time?

 

[00:19:21] Daniel Alvarado: Whenever. Whenever you want to be a better version of yourself.

 

[00:19:25] Dr. Alex Jimenez DC*: What do you think people sometimes think about, you know, why shouldn’t they come in? What should not be an impediment of them coming in here?

 

[00:19:35] Daniel Alvarado: Their image. They can’t do it, that they’re not like, you know, they’re obese, having problems, low back problems, and looking foolish. You know, the whole thing is that in the day, we’ve all looked foolish to an extent or another. But the point is if I always assumed what others thought and paid attention to how I felt this was for members and not being good enough, then I wouldn’t be where I’m at.

 

[00:20:03] Dr. Alex Jimenez DC*: I tell you, I’ve learned a lot from you, and if anything, my kids have learned a lot from you by just your persistence. You know, I can honestly tell you that my son is better as an athlete because of your relationship with you. But let me ask you, what kind of physical and emotional changes have you watched your clients attain their goals?

 

[00:20:34] Daniel Alvarado: Hearing people say. “He saved me from diabetic medications.” We hear people say like I would have died, been in this obese state, and you saved my life. And that’s how do you not get emotional with things like that? How do you not get emotional and people saying, like, you know, I thought I couldn’t walk or had this muscle imbalance, or how do you say where I have this one client that couldn’t build muscle? I can’t remember the terminology, but the fact that she can build muscle now, where the doctor told her she wouldn’t be able to squat a bar, and now she’s squatting over one hundred and thirty-five pounds, that’s phenomenal. How does that not keep you motivated to get up every day when you don’t feel like getting up? You know, and I’ll repeat it, in King David’s words. You know when you had to encourage yourself because somebody is not always there to inspire you. So you do have to encourage yourself so you can be the best or somebody else that needs it more than you. Ultimately, someone has more complicated than you, and you can always help somebody under you.

 

Conclusion

Dr. Alex Jimenez recaps today’s podcast.

 

[00:21:52] Dr. Alex Jimenez DC*: Well, Daniel, you said it is very short and essential keywords. You know, we appreciate you. We’re here at the push fitness center. You know you got some information there that you can use to find Mr. Alvarado. The PUSH fitness center is a monster center with many people who care and change people’s lives. Suppose you guys have any questions, comments, or ideas about what we do for people. Let us know, and we’re here to serve as Daniel is. Thank you very much, brother, and I appreciate everything you’ve done. And God bless, brother.

 

[00:22:32] Daniel Alvarado: God bless. Thank you.

 

Disclaimer

 

Finding The Right Physical Activity, Exercise For You

Finding The Right Physical Activity, Exercise For You

Finding the right physical activity that elevates heart rate and maintains it for 30 minutes a day increases the amount of oxygen delivered to the heart, brain, and muscles. Some form of aerobic activity will keep individuals moving in a healthy direction. ​This benefits the:

  • Heart
  • Muscles
  • Mood
  • Self-esteem
  • Amount of energy

It helps to lower:

  • Blood pressure
  • Cholesterol
  • Blood sugar
  • Body fat
  • Anxiety
  • Depression
  • Fatigue

Finding The Right Physical Activity, Exercise For You

Finding What Works For You

Doctors and health experts agree that individuals need to perform normal/moderate activity balanced with vigorous/intense activity. Some ideas for both types include:

Moderate Intensity Activities

General moderate exercises:

Many activities in the moderate-intensity list can be increased to a vigorous level by doing them faster or harder.

Vigorous Intensity Activities

General vigorous exercises:

Outdoor Moderate Activities

Moderate exercises:

Outdoor vigorous activities:

Vigorous exercises:

  • Sports – soccer, field hockey, tennis, basketball, flag football, volleyball
  • Hiking
  • Cycling
  • Mountain biking
  • Skating and skateboarding
  • Horseback riding

House and Yard Work/Chores

Moderate house and yard work exercises:

  • Sweeping
  • Vacuuming
  • Mopping
  • Washing the car by hand
  • Sweeping the garage, walkways, sidewalk, or patio
  • Mowing the lawn
  • Raking the lawn
  • Labor intense gardening

Vigorous house and yard work exercises:

  • Shoveling dirt, rocks, etc
  • Carrying groceries upstairs
  • Carrying boxes
  • Moving furniture
  • Cleaning and organizing the house

Mix it up

Finding the activities that work for you are important. But mix them up, so you don’t get bored and tired of them. For example, if getting bored with walking, try a light aerobics class, dancing, or something similar.

  • Try new routes for walking and biking.
  • Change the room for exercising or stretching.
  • Exercise at different times, so it doesn’t just become a chore.
  • Mix up the amount of time exercising. Do a full 30 minute or longer workout one day, then break the workout into smaller 15, 10, 5-minute workouts other days.
  • Having options allows you to pick and choose what suits your mood and schedule.

Job Physical Activity

If job occupation includes sitting for long periods, try adding short bursts of activity throughout the day:

  • If the commute permits, walk, jog, or bicycle to work.
  • Park several blocks away or the furthest in the parking lot to get some walking in.
  • Use the stairs instead of the elevator for a few floors.
  • Get coffee or use the bathroom on another floor using the stairs the farthest from the office.
  • Need to talk to a coworker, take a walk to their office or station instead of e-mail or phone.
  • Finding breaks to take quick walks and stretch out.

Get Involved In Competition

Competition can motivate individuals as it:

  • Requires specific and measurable goals to work toward. An example could be training to walk or run a race.
  • Learning the details of an event and preparing/training can generate or restore the excitement and challenge of the activity.
  • Instead of entering a competition, an individual can help with organizing and planning. This can provide friendship with other individuals interested in the same activity that can lead to working out together and staying motivated.

CrossFit Training

CrossFit training is a combination of various exercises to work out various muscle groups. CrossFit can be beneficial because:

  • It prevents boredom by providing a variety of workouts.
  • It helps maintain balance among various muscle groups.
  • For example, runners that have powerful leg muscles cross-train to strengthen the upper body.
  • It reduces the risk of injuries because the combination of exercises allows muscles to recover while working out a different set of muscles.

Whatever the case, it’s all about finding what works for you. But the objective is to keep the body moving to maintain overall health.


Body Composition


Why the brain needs sugar?

The brain needs half of the body’s energy supply because of its complex system. The brain needs glucose for brain cell energy. As neurons cannot store energy, they need a constant fuel supply to function properly. The ability to think, learn and recall information is connected with the body’s glucose levels. When blood glucose levels are low, the ability to think clearly is slowed down as the production of neurotransmitters is reduced, leading to communication disruption. Natural sugars can increase brain health for optimal functioning. When consuming naturally occurring sugar like apples and bananas, sugar is released incrementally into the bloodstream. This maintains energy levels at a steady pace, and the body does not crave more sugar.

References

Berg JM, Tymoczko JL, Stryer L. Biochemistry. 5th edition. New York: W H Freeman; 2002. Section 30.2, Each Organ Has a Unique Metabolic Profile. Available from: https://www.ncbi.nlm.nih.gov/books/NBK22436/

Ainsworth BE, et al. (2011). Compendium of Physical Activities Tracking Guide. Columbia, SC: Prevention Research Center, Norman J. Arnold School of Public Health, University of South Carolina. Available online: http://prevention.sph.sc.edu/tools/compendium.htm.

Yoga Has Been Shown To Help Reverse Scoliosis

Yoga Has Been Shown To Help Reverse Scoliosis

A non-invasive method of treating scoliosis. Yoga Has Been Shown To Help Reverse Scoliosis. Scoliosis is the lateral curvature of the spine. The spine bends inward toward the front of the body at the neck region and lower back region. This curve is known as lordosis and bows outward in the middle-back region. This is known as kyphosis. If the spine curves to the side, this could indicate curvature that could be scoliosis. It can be painful and often can affect an individual’s appearance once the measurement goes beyond 25 – 30 degrees. One shoulder is usually higher than the other, and clothing cannot fit properly. If the curve goes beyond 60 degrees, it can affect breathing and cardiac function.

Yoga Has Been Shown To Help Reverse Scoliosis

Idiopathic Causes Unknown

This condition can consist of various components, especially with more intense curves. The ribs can shift backward on the side where the curve bulges. Most cases consist of adolescent idiopathic (without a known cause) scoliosis. Because the cause is unknown, there are not a variety of effective treatment besides surgery. Physicians carefully keep an eye for:

  • Curves under 25 degrees.
  • Bracing between 25 and 45 degrees.
  • Consider surgery for intense curvature.

Curves in individuals typically appear between 12 and 20 years old.

Yoga Shown To Reverse Scoliosis

Individuals are recommended to do just one yoga pose daily. However, depending on the type and severity of the curves, it could be more than one. They are asked to perform the pose for 5 minutes or less, depending on the condition. A yoga therapist, chiropractor, and physical therapist can generate significant spinal improvement. This could mean that a curve of 30 degrees could be reduced to around 18 degrees in 10-12 months. Individuals that do the poses at least 4 times a week have shown 80-90% improvement. The pose can be done at work during breaks, etc.

The biggest advantage of this technique is that it is non-invasive; it can help individuals with developing curves, reversing the curvature early. Most curves do not reach the point of surgery. In late adolescence and teen years, the spine is still quite flexible. This can help accelerate the effectiveness of the yoga pose to straighten the spine. The technique reduces the curve from worsening. X-rays will show if the curvature has improved or not. Patients could be asked to do the pose/s twice or more daily depending on the direction the condition is taking.


Body Composition


Gluten Effects

Gluten causes digestive issues for individuals that have celiac disease or autoimmune thyroid disease. Individuals with these conditions could experience a variety of uncomfortable and/or painful effects. These symptoms can vary based on their presentation. They fall into classifications.

Classical Celiac Disease

With classical celiac disease, symptoms include:

  • Diarrhea
  • Discolored stools
  • Constipation
  • Abdominal bloating and pain
  • Weight loss

However, these symptoms are more common in children than adults. In adults, symptoms are more similar to non-classical celiac disease.

Non-Classical Celiac Disease

With non-classical celiac disease, severe digestive symptoms may not present as classic celiac disease symptoms but develop other symptoms. These include:

Silent Celiac Disease

Silent celiac disease is less visible. Individuals might not see any symptoms. However, damage to the intestines is still happening from gluten consumption.

Autoimmune Thyroid Disease

Autoimmune Thyroid Disease or ATD. Autoimmune thyroid disease includes conditions like Hashimoto’s disease. This affects the thyroid gland and causes:

  • Extreme fatigue
  • Sensitivity to cold
  • Hair loss
  • Body aches
  • Joint aches
  • Negative health effects

Studies have shown that gluten-free helps alleviate symptoms.

References

Loren M. Fishman, M.D., B.Phil. (oxon). Healing Yoga. (New York: W.W. Norton, 2014).

Loren M. Fishman, M.D., B.Phil. (oxon). “Isometric Yoga-Like Maneuvers Improve Adolescent Idiopathic Scoliosis—A Nonrandomized Control Trial.” Global Advances in Health and Medicine. February 24, 2021. https://journals.sagepub.com/doi/full/10.1177/2164956120988259

Fishman LM, Groessl EJ, Sherman KJ, “Serial Case Reporting Yoga for Idiopathic and Degenerative Scoliosis.” Global Advances in Health and Medicine. September 1, 2014. https://journals.sagepub.com/doi/10.7453/gahmj.2013.064

The Difference Between Muscle Mass and Lean Body Mass

The Difference Between Muscle Mass and Lean Body Mass

There are different types of muscle from a biological perspective, however, there is no such thing as lean muscle. Lean suggests the absence of body fat. But the fact is that all muscle is lean muscle. It is important to build muscle mass as the body ages, however, it is more important to build lean body mass. Here is the difference.

Lean Body Mass

Lean Body Mass is the total weight of an individual’s body minus all the weight from the fat mass.

Lean Body Mass (LBM) = Total Weight – Fat Mass

Lean Body Mass includes the weight of the:

  • Skin
  • Body Water
  • Bones
  • Organs
  • Muscle Mass

Because Lean Body Mass consists of various components, any change in the weight of these areas is recorded as changes in lean body mass. However, the weight of the body’s organs will not change. Bone density does decrease with time and age, but will not significantly affect the weight of lean body mass. With lean body mass, 2 areas of focus include:

  • Body water
  • Muscle mass

Lean Muscle

Sometimes, individuals use the term lean muscle referring to the shape of the muscles. However, both types of muscle are lean and fat-free.

The difference between muscle mass and lean muscle

  • The strict definition of muscle mass is the weight of the muscles of the body. When individuals say they are gaining muscle mass, they typically mean that the muscles look and feel bigger.
  • Lean muscle mass on the other hand is a term often used when someone is referring to the weight of the muscles, not factoring in the amount of fat that could be present within a muscle.

Combining Lean Gains

Increases in Skeletal Muscle Mass are also an increase in Lean Body Mass. What tends to happen is individuals combine them as lean mass gains or lean gains. However, an increase in Lean Body Mass does not always increase muscle.

The Difference Between Muscle Mass and Lean Body Mass

This is because body water makes up a significant portion of an individual’s Lean Body Mass. For example, a body composition analysis of a 174-pound male.

The Difference Between Muscle Mass and Lean Body Mass

98.1 Total Body Water + 35.5 Dry Lean Mass = 133.6 Lean Body Mass

  • Water makes up more than 55% of total body weight
  • This is normal for healthy adult males
  • Lean Body Mass consists of three components, two of which are water.
  • Everything else grouped together makes up the individual’s Dry Lean Mass.
  • This includes bone minerals, protein content, etc.

Muscle gains contribute to Lean Body Mass gains, but so does water. The difference is that water levels can fluctuate throughout the day depending on:

  • Hydration levels
  • Diet
  • Physical activity

The muscle tissue itself contains a significant amount of water. Muscle tissue is comprised of up to 79% water. Research has shown that resistance training increases intracellular water in both men and women. This creates an issue when looking at lean gains.

  • Lean Mass gains can happen quickly, and the increases are mostly body water

Measuring Lean Body Mass and Muscle Mass

What not to do

Don’t try to use a scale to calculate changes in Skeletal Muscle Mass. A popular method used is to estimate muscle gain from the number on the scale and applying fitness websites/magazine tips. The problem with this technique is that estimating progress has many factors that can influence an increase in body weight. These include:

  • Undigested food or drink
  • Water retention/glycogen
  • Water retention/sodium

Most methods of body composition analysis divide the body into Lean Body Mass or Fat-Free Mass/Fat Mass. These include:

Each has its pros and cons with a difference in accuracy, depending on the technique used.

Using A Lean Body Mass Calculator

A lean body mass calculator computes various factors that include:

  • Height
  • Weight
  • Gender
  • Age

It is the difference between total body weight and body fat weight. However, these calculations are more for helping physicians determine the appropriate amount of prescription medication/s or if an individual will be undergoing anesthesia and not a computation of overall body composition.

Paying Attention to Weight Loss

  • Paying attention to weight loss is an inaccurate reflection of lean body mass, muscle mass, or lean mass.
  • Weight loss, or gain, does not reflect overall health and body composition.

Body Fat Percentage

Body fat percentage is different, as far as, the healthy range for men and women. This can provide insights into the overall health of a person.

Key Points

  • All muscle is lean muscle
  • Muscle Mass aka Skeletal Muscle Mass
  • Resistance training/weightlifting workouts combined with added protein will generate a muscle mass percentage increase
  • Skeletal Muscle Mass is connected with Lean Body Mass
  • Everyone’s body composition is different, making the proportion of an individual’s skeletal muscle mass to Lean Body Mass unique.
  • Lean Mass or Lean body mass is the safest term to use to describe gains.

Which Is More Important?

  • When it comes to tracking muscle gain or fat loss, it all comes down to what tools are being used to measure progress.
  • If working with just a weight scale, an individual will only know their weight increases or decreases.
  • This is difficult to see the difference in weight gain from water, muscle, or body fat.
  • For individuals that want accurate measuring of their muscle gain and assessing their health, then body composition analysis is the key.

Body Composition Difference


Disclaimer

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico

References

Galán-Rioja, Miguel Ángel et al. “Effects of Body Weight vs. Lean Body Mass on Wingate Anaerobic Test Performance in Endurance Athletes.” International journal of sports medicine vol. 41,8 (2020): 545-551. doi:10.1055/a-1114-6206

Köstek, Osman et al. “Changes in skeletal muscle area and lean body mass during pazopanib vs sunitinib therapy for metastatic renal cancer.” Cancer chemotherapy and pharmacology vol. 83,4 (2019): 735-742. doi:10.1007/s00280-019-03779-5

Ribeiro, Alex S et al. “Resistance training promotes an increase in intracellular hydration in men and women.” European journal of sports science vol. 14,6 (2014): 578-85. doi:10.1080/17461391.2014.880192

Ten Haaf, Dominique S M et al. “Protein supplementation improves lean body mass in physically active older adults: a randomized placebo-controlled trial.” Journal of cachexia, sarcopenia and muscle vol. 10,2 (2019): 298-310. doi:10.1002/jcsm.12394

Cardio Exercise Equipment That Won’t Worsen Back Pain

Cardio Exercise Equipment That Won’t Worsen Back Pain

At home or a gym, working out with cardio exercise equipment can be a highly beneficial treatment for back discomfort, soreness, and pain. However, when checking out all the cardio machines it is recommended to use those that will help with back pain and not worsen or cause further injury. The same goes for purchasing cardio equipment to use at home. Research has found that exercise training could be highly effective in the treatment of back pain. A study on pain found that the endorphins generated from aerobic exercise help to lessen low back pain. The North American Spine Society announced evidence-based recommendations for the treatment of back pain, and one of the top recommendations was aerobic exercise. Individuals can always go outside to:

  • Walk
  • Hike
  • Run
  • Bike ride

But mixing it up with cardio equipment can have its own benefits for different reasons. It could be too hot, raining, sometimes individuals prefer a set workout program to reach calorie or distance goals, and it could be easier on the spine. Working out at home or at a gym, cardiovascular machines can help bring relief for back pain.11860 Vista Del Sol, Ste. 128 Cardio Exercise Equipment That Won't Cause Back Pain

Cardiovascular Exercise Back Pain Treatment

Cardiovascular exercise is highly recommended for everyone. For individuals dealing with back pain, exercise combined with conservative therapy is usually part of a treatment plan. This  includes:

  • Physical therapy
  • Chiropractic care
  • Health coaching
  • Diet
  • Aerobic exercise regimen

With an exercise program, experts recommend starting with moderate-intensity aerobic exercise. Moderate intensity workouts are meant to get an individual’s heart and blood pumping, sweating a little, and slightly deep breathing. These types of exercise include:

  • Power walking outside
  • Power walking on a treadmill
  • Stationary biking

As long as the physical activity gets the heart rate up, these exercises have been shown to decrease back pain, relieve stress, and elevate mood. 20 minutes of moderate-intensity exercise three to five times a week for six weeks is what is recommended. This will help the back become healthier, feel better, and is recommended by the American Heart Association.

Exercise Not For All Spine Conditions

However, not all spinal conditions benefit from regular exercising. Getting an evaluation from a doctor, spine specialist, or chiropractor is recommended for injuries, severe and/or persistent back pain before starting a cardiovascular exercise program. This could be a spinal fracture, or spinal condition that requires bracing, or intense physical therapy/rehabilitation. Individuals that do not exercise regularly or have a medical or heart condition/s definitely need to get a doctor’s clearance before beginning a cardiovascular workout regimen.

Top Cardiovascular Exercises and Equipment

Once a doctor clears the individual for aerobic exercise there is no cardio equipment that is off-limits. Elliptical machines and stationary bikes are the most well-tolerated by individuals with back problems/conditions. Because they are low impact. However, if it is tolerable using a jogging treadmill is beneficial as well. Listen to the body. If a workout on a treadmill causes back pain that is not just workout soreness,  stop with that machine and try different cardiovascular equipment that is more low impact. Do not ignore back pain. If pain is continuous and exercising is not helping, stop and see a doctor, or chiropractor to evaluate and analyze the situation. Then they can adjust the exercise part of the treatment plan according to the presenting symptoms.


Body Composition


Concurrent Training

Concurrent training is the combination of aerobic and resistance exercises during the same workout session. Aerobic and resistance exercise impacts the body in different ways. The type of aerobic training determines how it interacts with resistance exercise. The order of the types of exercises like aerobic and resistance workouts can make a difference. Having an understanding of a few specifics about concurrent training will help to make decisions about an exercise program.

  • Aerobic/interval and resistance training does not seem to interfere with the others’ adaptations
  • However, gaining strength could be lowered by adding running to a resistance program
  • Whereas bicycling does not have the same effect.

Cycling and the ergonomics that go with it are similar to traditional lower-body resistance exercises. The muscle contractions that come with running result in muscle damage, while the contractions in cycling also cause muscle damage, it is not to the same extent. Pairing the exercise programs correctly is key, such as a running program in combination with an upper-body lifting exercise can be beneficial. While running and doing leg presses every day could interfere with each other and could cause injuries. Or if doing both aerobic and resistance exercises in the same session, or on the same day, consider the order of the exercises, depending on what the goal is.

Disclaimer

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico

References

British Journal of Sports Medicine. (November 2020) “Which specific modes of exercise training are most effective for treating low back pain? Network meta-analysis” https://bjsm.bmj.com/content/54/21/1279

Pain. (December 2020) “Are endogenous opioid mechanisms involved in the effects of aerobic exercise training on chronic low back pain? A randomized controlled trial” https://journals.lww.com/pain/Citation/2020/12000/Are_endogenous_opioid_mechanisms_involved_in_the.23.aspx

North American Spine Society. (2020) “Evidence-Based Clinical Guidelines for Multidisciplinary Spine Care” https://www.spine.org/Portals/0/assets/downloads/ResearchClinicalCare/Guidelines/LowBackPain.pdf

Weight Loss Strategies That Are Evidence-Based

Weight Loss Strategies That Are Evidence-Based

The human body is a complex system, that requires consistent development in all areas. When it comes to weight loss being too strict can cause the body to rebel. Examples are individuals that have lost weight, then put it right back on, or get stuck in a plateau. The objective is to step off the weight loss rollercoaster and embrace weight-loss strategies that work. Here, we explore a few evidence-based weight loss strategies that focus on long-lasting success.  
11860 Vista Del Sol, Ste. 128 Weight Loss Strategies That Are Evidence-Based
 

Improve insulin sensitivity

When consuming carbohydrates, it is broken down into sugar. The body needs a certain amount of sugar to function. However, it is a narrow safety range. If the level gets too high for too long, cellular damage happens. The role of insulin is to guide the excess sugar/glucose into the cells. However, more individuals are experiencing high blood insulin levels, called hyperinsulinemia. Possible symptoms can include:
  • Sugar cravings
  • Unusual weight gain
  • Frequent hunger
  • Excessive hunger
  • Unable to concentrate
  • Anxiety or feelings of panic
  • Lack of focus
  • Extreme fatigue
Insulin rises because the blood sugar does. It�s dangerous to let glucose levels stay elevated, which is why more insulin gets produced to bring the blood sugar down. Given enough time constant hyperinsulinemia can result in a condition called insulin resistance, where the cells become resistant to the effects of insulin and are less effective.  
 

Insulin sensitivity and weight loss

A high level of insulin in the blood can trigger weight gain and make losing it difficult. Results of high insulin:
  • Disrupts the breakdown of fat known as lipolysis
  • Raises the potential for fat storage
  • Increases the risk of regaining weight despite following a low-calorie diet

Improving insulin sensitivity can be done by:

  • Consuming whole, low glycemic foods
  • Eating healthy fats
  • Incorporating high-intensity interval training
  • Going for optimal gut health
  • Managing stress effectively

Manage stress levels

Stress and stress eating could be contributing to an expanding waistline. Examples could be eating a favorite meal while barely being conscious of the process or the inability to resist a chocolate bar after a long, distressing day. Research published in the Journal of Health Psychology found that stress-related eating has a preference for calorie-dense and highly tasty foods. And when stress levels rise, food cravings rise, triggering fat gain.  
11860 Vista Del Sol, Ste. 128 Weight Loss Strategies That Are Evidence-Based
 

Reducing stress

There are a variety of techniques that can help the mind and body relax turning off the stress response. Here are some science-based favorites:
  1. Free-range eggs
  2. Nuts
  3. Seeds
  4. Fatty fish
  5. Dark chocolate

Proper sleep cycle

Proper sleep means sound sleep eight hours each night. Many individuals have convinced themselves that five or six hours is enough. Unfortunately, research shows otherwise. In a study published in PLOS Medicine, researchers studied the effects of short sleep duration on hormones that lessen or increase hunger, and on body mass index or BMI. They found the participants with short sleep had reduced leptin and elevated ghrelin which increases appetite and can contribute to weight gain.  

Improving sleep quality

  • Developing a healthy sleep routine
  • Have the same sleep and waking time
  • Time to wind down
  • Meditate a little before sleep
  • Take a warm bath 90 minutes before bed
  • Avoid blue light at least 90 minutes before going to sleep
  • Limit caffeine intake as it can negatively affect sleep even when taken six hours before sleep
  • Avoid/limit alcohol in the evenings
  • Regular physical activity can help release stress and tension, tiring the body out so sleep comes naturally
  • 30 to 40-minute endurance sessions a week are plenty. However, for some individuals, exercising too close to bedtime can have the opposite effect. Therefore, take note of whether this would be a problem.
 

High-Intensity Interval Training

There are a variety of approaches to exercising. But there is one evidence-based approach that has been proven to:
  • Burn abdominal fat
  • Reduce waist circumference
  • Address insulin resistance

It is known as HIIT.

High-Intensity Interval Exercise involves:
  • Repeated brief sprints with all-out intensity immediately followed by low-intensity exercise or rest.
  • This type of exercise is a perfect match for:
  • Treadmill workout
  • Elliptical trainer workout
  • Skipping/jumping rope
  • Rowing workout
  • Walking workout
 

Increasing Muscle Mass

An increased amount of muscle increases the basal metabolic rate or BMR. This increases the body’s ability to burn fat and lose weight. A loss of lean body mass lowers resting energy expenditure and increases fatigue and injury risk. For individuals trying to lose weight the metabolic decline triggered by a loss of lean body mass can cause regaining the fat previously lost. What this means is that when muscle mass drops so does metabolism along with the ability to keep the weight off. When muscle mass increases the body can easily burn fat, making it possible to achieve and maintain a healthy weight. It�s important to remember that as the body’s muscle mass increases the body needs more energy to nourish and support this new tissue. This means that higher calories are allowed, as not having enough calories becomes counterproductive. Muscle mass increase can be achieved by:
  • A healthy diet will help build muscle
  • Strength and resistance training
  • Taking protein supplements
11860 Vista Del Sol, Ste. 128 Weight Loss Strategies That Are Evidence-Based
 

Weight loss strategies takeaway

With the right approaches, permanent weight loss is possible. Instead of deprivation, focus on science-backed approaches that work:
  • Improved insulin sensitivity
  • Stress management
  • Sound sleep
  • High-intensity interval training
  • Increasing muscle mass
  • Choose approaches that are enjoyable and fun
This will make sticking to the weight loss strategies easier and will contribute to a happy, healthy life.

Body Composition


 

Dr. Alex Jimenez�s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
References
Chao, Ariana et al. �Food cravings mediate the relationship between chronic stress and body mass index.��Journal of health psychology�vol. 20,6 (2015): 721-9. doi:10.1177/1359105315573448 Taheri, Shahrad et al. �Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index.��PLoS medicine�vol. 1,3 (2004): e62. doi:10.1371/journal.pmed.0010062
Body Composition: High-Intensity Training or Bodybuilding

Body Composition: High-Intensity Training or Bodybuilding

High-intensity interval training or bodybuilding? Getting to the gym, choosing a strength-training method, and figuring out which method is right for you can be frustrating and confusing. With all of the options available, there�s just no easy way to figure out which training regimen is right. Here are two of the most popular training methods broken down. The principles behind each training method and how they influence body composition. The journey to getting healthy goes a lot smoother when knowing which training program will help reach optimal fitness goals.  
11860 Vista Del Sol, Ste. 128 Body Composition: High-Intensity Training or Bodybuilding
 

Not all training programs are the same

Bodybuilding is about physical appearance. This means big muscles and low body fat which is accomplished by heavyweight training workouts. High-Intensity Interval Training/HIIT workouts focus on performing high-intensity exercises in large volume repetitions quickly to raise an individual’s heart rate, cycling between high intensity and rest. This is accomplished by using:
  • Light weights
  • Bodyweight
  • Cardio exercises
It�s important to understand that different training methods will affect body composition differently. Body composition is about painting an accurate picture of what�s going on in the body. The key is to break down:
  • What each training program looks like
  • What it does
  • How to choose the program that�s best for the individual
  • Gaining Lean Body Mass
  • Losing Fat Mass

Bodybuilding

 
Bodybuilding at its core is about gaining muscle while minimizing body fat. Minimizing fat is a key to building a muscular-defined physique, and requires a detailed focus on protein and calorie intake. It is the emphasis on aesthetically increasing muscle size and reducing body fat. Bodybuilders focus on higher reps and lighter-weight workouts. This encourages muscle hypertrophy. Other factors in bodybuilding are:
  • Adequate cardio
  • Consistent protein intake
  • Calorie restrictions
  • These are important aspects of this type of regimen and building visually impressive musculature.
This impressive musculature is not only for looks, as it can help with fat loss as well. This is because resistance training/weight training can burn a lot of calories and lose a substantial amount of fat. A study by the Department of Exercise Science showed that 10 weeks of resistance training can reduce fat weight by 1.8kg and increase resting metabolic rate by 7%.  
 

Body Composition

For the average person, if the focus is on building visible muscle while keeping a low body fat percentage, bodybuilding is a great choice. Ideal body composition focuses on keeping fat content to a minimum without compromise.  

High-Intensity Interval Training/HIIT

 
11860 Vista Del Sol, Ste. 128 Body Composition: High-Intensity Training or Bodybuilding
 
Modern training programs like CrossFit utilize HIIT-style workouts. HIIT burns calories through workouts that significantly increase heart rate. The exercises are short, loaded with mini-breaks in between high-intensity sets designed to test cardio. The focus is on high repetitions. However, HIIT workouts are so intense that professional trainers recommend individuals only train 2-3 times a week, to avoid overstressing the body. There are bodybuilding exercises included like: However, they are done with different goals in mind. The priority of a HIIT workout is to reduce fat, improve cardio, and developing some muscle.  
 

Body Composition

Scientists from Ohio State University observed more than 40 subjects at all levels of cardio fitness. Over the next 10 weeks, the subjects completed a variety of HIIT workouts. The scientists realized that the individuals were developing a more capable cardio system, and their body fat percentages were dropping significantly.
  • If the goal is to get stronger and lose weight, then bodybuilding is the best option.
  • If the goal is to have stronger cardio and lose serious weight then HIIT workouts are the best option.
No matter what training program is chosen. Remember that achieving a healthy body composition that the individual feels comfortable with is the most important thing. Making positive changes and achieving optimal health is the objective. Both workout strategies can be incorporated into a regular strength training regimen. Both training methods can be challenging, but the health benefits are absolutely worth it. Contact us today to help figure out which training regimen will achieve optimal health.

InBody


 

Dr. Alex Jimenez�s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*  
References
Ross, Leanna M et al. �High-intensity interval training (HIIT) for patients with chronic diseases.��Journal of sport and health science�vol. 5,2 (2016): 139-144. doi:10.1016/j.jshs.2016.04.005 Westcott, Wayne L. �Resistance training is medicine: effects of strength training on health.��Current sports medicine reports�vol. 11,4 (2012): 209-16. doi:10.1249/JSR.0b013e31825dabb8
Strengthening The Core Muscles For Back Pain Relief

Strengthening The Core Muscles For Back Pain Relief

The core and the muscles involved are a group of muscles that wrap around the body’s torso. The front, back, and sides. Strengthening these muscles will improve and ultimately alleviate lower back pain. One of the main muscles that are overlooked is the transverse abdominis muscle. It is vital to a healthy core, especially if back pain is presenting. It’s known as the seatbelt muscle as it is deep in the abdomen and wraps around the waist. It has everything to do with long-term core strength and function. A properly developed transverse abdominus functions like a lumbar support belt that protects the spine. When the transverse abdominus is strong the muscle contracts to generate the correct amount of support and stability when in motion. �

11860 Vista Del Sol, Ste. 128 Strengthening The Core Muscles For Back Pain Relief

For example, individuals that do not have low back pain engage the transverse abdominus around 30 milliseconds before moving the shoulder, while individuals that have low back pain have a delayed contraction of the transverse abdominus muscles that makes them take on awkward postures, and move in an awkward fashion contributing to back pain and continuing to weaken the core muscles. Individuals that regularly do transverse abdominus strengthening exercises greatly reduce the risk of experiencing low back pain for the first time and reduce the recurrence of those already with back pain. �

Core Muscle Anatomy

The first step to strengthening is understanding the moves and how to do them correctly with basic anatomy. Think of the core as a muscle box where the:

  • The front is the abdominals
  • The back is the spinal stabilizing muscles
  • The base is the pelvic floor
  • The top is the diaphragm
  • The sides are the hip muscles

The core moves in three ways:

  • The body flexes and extends whenever bending forward and standing up
  • The body does a lateral side bend when bending the trunk to one side
  • The body rotates the trunk when twisting the torso

Muscle Weakness

The transverse abdominus tends to suffer from neglect which is one reason why it becomes weakened. This increases the risk of developing back pain. Another reason is that individuals have a weak muscle is they exercise in one-plane of movement. Not working out the core muscles in all planes of motion can contribute to back pain. For example, if an individual performs pelvic tilts, they are only moving in one plane when tilting the hips forward and back, known as flexion and extension. To achieve optimal/functional strength, the core workout needs to include side bending and twisting movements. �

Strengthening The Transverse Abdominus

 

Pigeon Pose

Many individuals sit for extended amounts of time and are excessively tight along the sides and hips. The first step should be to increase the hip’s mobility before strengthening the core. If the hip muscle’s fibers become shortened, it can affect hip joint function and efficiency during core movement. The Pigeon Pose is a hip opener. How to do it:

  • Get on the floor with the knees and palms on the ground.
  • Slide the left leg back so the hip is extended, then externally rotate the right hip/turn the right leg out from the hip. Focus on positioning the right shin perpendicular to the body.
  • Extend the trunk so the body is upright, lifting the chest, arching the back, and looking toward the ceiling, while resting the fingertips on the floor a little forward of the hips.
  • Hold the pose for 30 seconds and switch sides.
  • This stretches the hip flexor muscles in the extended leg and the rotator and outer hip muscles in the flexed leg.
11860 Vista Del Sol, Ste. 128 Strengthening The Core Muscles For Back Pain Relief

Pay Attention To The Engaged Muscles

Individuals can train the transverse muscles to activate faster and more effectively throughout the day by slowing down and paying attention to moving with more intent. Place the hands around the waist and engage the core to feel the muscles contracting. This will help get a feel for the movement. Once comfortable remember to engage these abdominal muscles before and while reaching, twisting, or lifting items. �

Pelvic Tilt

This exercise is vital for building the smaller muscles that support a healthy core. How to do it:

  • Lie on back with knees bent and feet on the floor.
  • Engage the transverse muscles and gently tilt the pelvis upward.
  • Return the pelvis to a neutral position.
  • Repeat.
  • Start with 3 sets of 10-12 reps.

When this is no longer challenging and can be completed without increasing back pain, advance to more challenging exercises like the bird dog, planks, or plank variations.

11860 Vista Del Sol, Ste. 128 Strengthening The Core Muscles For Back Pain Relief

Standing Exercises

Translating core strength into functional strength and pain-free movement progresses to standing exercises that require rotation. One example is a standing lunge with rotation. How to do it:

  • Get into a lunge stance with the front leg flexed 90 degrees at the hip, knee, and ankle. The rear leg should be extended at the hip with the knee touching or almost touching the floor.
  • Twist from the waist. When comfortable doing this movement, hold weight like a dumbbell, medicine ball, or gallon jug of water in both hands, and gradually increase the weight as the muscles get stronger.

When in the process of strengthening the core, consistency is the key. Commit to a short workout every day instead of one massive workout once or twice a week. Ten minutes a day is enough to build strength, improve function, and decrease back pain. �


Improved Body Composition

 


Functional fitness and the ability to move about comfortably not only benefit physical wellness but also improves body composition. The aging process reduces the metabolic rate, which leads to increased body fat. Lean Body Mass gets lost from age and inactivity. Lean Body Mass contributes to the overall Basal Metabolic Rate, also known as the body’s metabolism. It is the number of calories the body needs to support essential functions. Engaging in strength training or resistance exercises will help regain the muscle loss from aging/inactivity, and can lead to an increase in lean body mass.

Dr. Alex Jimenez�s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*

Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*

References

People who regularly engaged in TVA-strengthening exercises were less likely to experience a recurrence of low back pain:�Australian Journal of Physiotherapy�(2002), �Specific spinal exercise substantially reduces the risk of low back pain recurrence��https://www.sciencedirect.com/science/article/pii/S000495141460283X?via%3Dihub

Belly Dancing Can Help Alleviate Back Pain

Belly Dancing Can Help Alleviate Back Pain

Belly dancing has been found to be an effective way to help individuals managing low back pain. It could be utilized as a part of a chiropractic treatment plan. The dancing is beneficial for improving posture and allows an individual to improve their fitness with a light form of aerobic exercise.
 
Regular physical activity/exercise and a healthy lifestyle go hand in hand. For individuals with spinal issues, the right stretches and exercises can make a difference in their quality of life. It increases:
  • Strength
  • Flexibility
  • Helps with pain management
  • Improves posture
  • Maintains spinal alignment
Belly dancing can help with injury recovery, as well as overall health. For most the trouble with exercising regularly is that it becomes routine and boring. Individuals want to live healthily, but it can be a challenge to maintain interest and motivation. An alternative form of physical activity that qualifies as exercise could be the answer. Dancing has grown in popularity because of its fitness, flexibility, and spinal benefits. This form of belly dancing exercise does not require any special outfit or plenty of space. This utilizes the movements as a form of stretching and keeping the body moving in an aerobic fashion. They can be done at home with video instruction or an online class. Although the majority are women, men can and do belly dance.

Belly Dance

Information on the history of belly dancing. The dance has gone through various transformations since its inception. It was once considered burlesque entertainment, is now recognized as an important cultural expression, and today has been found to be a respected form of dance exercise.
 

Exercise

Belly dancing as physical exercise involves: Isometric exercises are contract specific muscles or groups of muscles. These types of exercise help with strength and stability enhancement. Both are vital for individuals recovering from back injuries or back pain management.

Posture

Dance posture is different than normal standing or sitting posture. Dance posture refers to the way an individual prepares/maintains their body to perform specific movements so that the motions are fluid, graceful, and with no presentation of pain. Belly dance posture maintains proper spinal alignment, which encourages reduced stress/pressure on the joints. This is beneficial for individuals managing back problems. The keys to spinal success are:
11860 Vista Del Sol, Ste. 128 Belly Dancing Can Help Alleviate Back Pain
 
When the abdominal and back muscles maintain/support a straight spine, this alleviates stress on the low back. Lower back issues have shown a positive response to a belly dance exercise therapy program. A study looked at the effects of belly dancing on pain and function in women with chronic lower back pain. The study found that belly dancing made movements of the trunk and pelvis that are known to influence low back pain much easier. A belly dance program in conjunction with a chiropractic or physical therapy treatment plan can help alleviate pain and improve function. A 45-minute belly dance routine/session promotes aerobic benefits, improves flexibility and core strength.

Core Strength

These are movements that train the muscles in the:
  • Pelvis
  • Abdomen
  • Hips
  • Low back
They help build strength, generate stability, protect against back pain, poor posture, and muscle injuries. Having core strength is crucial for individuals with back issues, as it increases the stabilization of the spine. Core strengthening is highly recommended and often prescribed for individuals recovering from lumbar issues.
11860 Vista Del Sol, Ste. 128 Belly Dancing Can Help Alleviate Back Pain
 

Depression/Anxiety Improvement

Individuals with back pain also tend to experience psychological issues like depression and anxiety. Back pain can affect:
  • Mood
  • Tiredness
  • Sleep problems
  • Self-esteem problems
Belly dancing as part of a treatment/therapy program can help an individual experience benefits that improve mental health and well-being. These include:
  • Regaining mobility
  • Having a positive body image
  • Social interaction is enhanced

For All Ages

Belly dancing is a fantastic creative outlet and a great way to exercise. Anyone that is able can participate. Children, seniors, and everyone in between can get into belly dancing. It enhances health and strengthens the body and mind. When the body is in the proper position/posture there are no joint issues or pain. In-person classes, at home with online instruction, DVDs, or video meeting apps can benefit the body and especially the spine.
 

Life-Changing Orthotics

 
 

Dr. Alex Jimenez�s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
Weightlifting Fitness and Chiropractic, The Perfect Team

Weightlifting Fitness and Chiropractic, The Perfect Team

Weightlifting and chiropractic go hand in hand as a perfect team. Everyone in some way can utilize weightlifting, whether it’s for general exercise, strength training, rehabilitation, bodybuilding, looking and feeling good, spinal health matters. When the spine and the body’s central nervous system work in harmony, muscle function is at its optimum.

Many individuals consider health care to be a reactionary function. The proverb if it’s not broken, then don’t fix it, is an approach currently being applied to various health conditions. Only after an individual exhibits or feels ailment symptoms is when they’ll see a medical professional. Weightlifters are thought to be generally more in tune with their bodies. But they are no different in that many do not seek medical attention until symptoms present.  

11860 Vista Del Sol, Ste. 128 Weightlifting Fitness and Chiropractic The Perfect Team
 

Bodybuilding involves lifting heavy weights while maintaining proper posture and balance. Weightlifters, athletes, and fitness enthusiasts know that balance includes a healthy diet and combining fitness training with a positive mindset. Individuals involved in exercise/fitness regimens know that the muscles need time to recover and build new tissue.

Weightlifters, athletes, and overall fitness enthusiasts are discovering chiropractic medicine and its benefits. Fear of the unknown is usually the biggest reason for people not seeing a chiropractor. But for athletes, weightlifters, etc., not seeing a chiropractor, they’re usually worried they will have to stop training/competing for a while. Whatever the reason/s for not seeing a chiropractor, here are five for seeing one that everybody and every bodybuilder should know.

 

Chiropractic Mind and Muscle

Distractions in weightlifting will almost always result in an injury. The mind and body need to be balanced when working out. Just adding more weight or doing more repetitions will not create the best bodybuilder. Professional weightlifters know that it’s not about working harder but working smarter. This is where chiropractic enters the picture.

All the body’s muscles connect to joints or the spine. The joints and spine must be properly aligned for the muscles to work in proper balance. In today�s world, it’s all about the quick fix. Whether it’s a pill for whatever or fast food, however, some things need time and proper care to flourish. Chiropractic and bodybuilding are two of those things.

 

A Spinal Shift Makes WeightLifting Harder

When the spine is not aligned, the muscles on one side of the body are forced to work harder than the other side. This is a perfect injury set-up. An example is doing bench presses with one foot firmly on the ground, with the other using only the toes. That is the picture when the spine is out of alignment. Working out with an uneven foundation opens the doors to injury/s.

A chiropractor can discuss the best bodybuilding routine that will get results, give diet/supplement recommendations, and advice on proper lifting techniques, as well as stretches and flexibility exercises. They see the changes in the body before any pain is felt. Based on this, they can decrease the potential for injury.  

 

Minor Injuries Lead to Severe Injuries

Many weightlifters believe if they feel pain after a workout, it means it was a good workout and is considered a sign that the muscles worked to the maximum. However, this is not always true. Microtrauma injuries are not always detected because they can hide behind minor muscle pain after a heavy workout.

Microtrauma injuries are small tears in the connective tissue and the fibers of the muscle itself. These micro-tears can cause swelling that is not seen but can be felt. This type of trauma needs proper recovery time to heal. And if treatment is not sought out, it can increase the risk for severe injuries later. These include:

  • Ruptured ligaments
  • Joint function loss
  • Fractures

Bodybuilders who receive regular chiropractic adjustments also benefit from having one-on-one discussions about strength, diet, power, or pain they’re experiencing and get sound advice/recommendations. The chiropractor will know the difference and will know how to prevent further injury.

 

Weightlifting and Maximum Potential

Professional weightlifters understand that a combination of natural approaches and utilizing these resources will bring optimal results. Bodybuilders, athletes, and fitness lovers are utilizing chiropractic to stay healthy, fit, and aligned. It is a perfect team, fitness, and chiropractic.

Weightlifting makes the body stronger. This comes from the added stress on the bones, muscles, and joints, which causes them to adapt. However, there is also an added strain that can misalign the spine and pinch the nerves. Pinched nerves cause lower levels of muscle strength and the development of scar tissue. Individuals might not be aware as this condition does not always cause pain.

Chiropractic involves adjusting the spine back into its natural, proper position. This allows the muscles to achieve maximum potential. Protein supplements and powders can also help. Chiropractic relieves the stress that occurs from weightlifting and releases the subluxations. Regular chiropractic prevents injuries, helps injuries heal quickly, and allows for continued training with modifications depending on the patient’s case.  

11860 Vista Del Sol, Ste. 128 Weightlifting Fitness and Chiropractic The Perfect Team
 

Alleviating Pain and Preventing Injury

The muscles function and perform based on the signals sent and received through the central nervous system. When an injury occurs to the muscles, ligaments, tendons, or other body areas, inflammation and swelling occur. Inflammation is not all bad and is a good sign that the body has been injured, needs attention, and deals with the injury.

But communication needs to be relayed for this to happen. When the joints in the spine are out of place or are not moving properly, the information can be scrambled or cut off. This can make it feel as if everything is fine, when there should be pain or when something hurts in one area when the pain is located in another area. Chiropractic restores function to joints, re-aligns the spine, and improves range of motion. This opens up the communication lines completely and allows the body to heal on its own.

 

Frequently Asked Questions

  • How soon can I go back to lifting? It depends on the individual case, but most go back to training the following day if there are no injuries. However, discuss the matter with a doctor.
  • Can a chiropractor adjust a big muscular individual? A chiropractor knows how to manipulate the body to don’t have to be stronger than the individual, no matter their size.
  • Can I adjust myself? Chiropractors are trained doctors that know where to apply specific movement and pressure to a joint that is causing problems.
  • Do I need chiropractic because my back doesn’t hurt? An individual does not have to be hurt to benefit from chiropractic. Chiropractic can be utilized to improve performance and as a preventative treatment.
  • Can chiropractic help with difficulty sleeping after workouts? Tension and stress, as well as tight muscles, are irritating to the central nervous system. Hot baths can help relax the muscles. Chiropractic helps release tension, relieve stress, leading to a better night’s sleep.

 

Strong Chiropractor


 

Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACPCCSTIFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Spinal Stenosis Causes and Prevention

Spinal Stenosis Causes and Prevention

Understanding the cause of spinal stenosis is important for accurate diagnosis and in creating a customized optimal treatment plan. The cause of spinal stenosis is categorized as either primary or acquired. Primary means the stenosis could be congenital or since birth. Some individuals are born with a spinal canal that is narrower than normal. This is a rare occurrence. Signs or symptoms of primary spinal stenosis do not present until adulthood usually around mid-life. Acquired spinal stenosis can develop as a result of:
  • Bone overgrowth brought on from wear and tear from osteoarthritis on the spinal bones can form bone spurs, that can grow into the spinal canal.
  • Paget’s disease is a bone disease that affects adults, and can also cause bone overgrowth in the spine.
  • Herniated discs – The discs can begin to dry out with age and form cracks or tears letting out the soft inner material creating pressure on the spinal cord or nerves.
  • The ligaments are tough cords that hold the bones of the spine together. They can become stiff and thickened with age and time. The thick ligaments can then bulge into the spinal canal.
  • Tumors or abnormal growths can develop inside the spinal cord, in the membranes that cover the spinal cord or inside the space between the cord and vertebrae.
  • Spinal trauma/injury like automobile accidents, sports, and other trauma can cause dislocations or fractures of the vertebrae. Pieces of bone from a spinal fracture can fall into and damage the spinal canal.
  • Back surgery swelling of tissue immediately after can put pressure on the spinal cord or nerves.
11860 Vista Del Sol, Ste. 128 Spinal Stenosis Causes and Prevention
 

Acquired Spinal Stenosis

The leading cause is wear and tear on the spine due to aging. The most common direct cause is osteoarthritis, where the cartilage that cushions the joints begins to degenerate with age. The cartilage is smooth when brand new. As the body ages, the cartilage can become rough and can wear through completely. This allows the bones to rub against each other. The rubbing produces small bone growths called bone spurs. Individuals with these symptoms try to limit movement and limit pain from the bones rubbing together. However, individuals can’t stop moving entirely, and less movement reduces the quality of life. The bone spurs can create other types of pain. Inside the spine, the spurs can narrow the spinal canal, which can compress the spinal cord or nerve roots.  
 
Risk factors for osteoarthritis and disc problems include:
  • Aging
  • Improper body mechanics
  • Poor posture
  • Sports
  • Weight
  • Lifting heavy objects without using proper lifting techniques.
This can damage a disc or move the vertebrae out of proper alignment.

Prevention

Spinal stenosis prevention is about practicing lifestyle habits to improve and maintain spinal health. For those with stenosis, regular exercise combined with proper body mechanics will help reduce the risk of the spinal stenosis becoming worse.

Exercise

Exercise, done properly, strengthens and protects the spine from the everyday wear and tear and helps maintain body weight. Being at the proper weight puts less pressure on the spine. Gradually build up the workout sessions until comfortable. General exercise guidelines are to go for 30 minutes a day. This in combination with aerobic activities like walking or swimming and resistance training like yoga or weight lifting. Stretching out regularly is highly recommended as an effective way to lengthen, loosen, and warm up the spinal muscles. Here are some basic back stretches and exercises for spinal stenosis.  
11860 Vista Del Sol, Ste. 128 Spinal Stenosis Causes and Prevention
 

Body Mechanics

Proper posture along with proper body mechanics are some of the best ways to prevent stenosis from developing/progressing and ensures the health of the spine. They should be practiced all the time:
  • Sitting
  • Standing
  • Lifting heavy objects
  • Sleeping
Proper mechanics and posture keep the spine operating at the top level even when doing regular/normal activities. Even though aging is the primary cause of spinal stenosis, does not mean to not be proactive about spinal and general health. Exercise and proper mechanics give the back and neck a strong defense system against cervical or lumbar stenosis that will serve for years.
 

Chiropractic Care For Auto Accident Injuries

 
 

Dr. Alex Jimenez�s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
Bicycling and Back Pain: What to Know

Bicycling and Back Pain: What to Know

Indoors or out, bicycling can be great for an individual’s back with proper preparation. With everything that is going on, many individuals are getting creative with their workouts. Many are turning to home or outdoor exercise. Bicycling is considered a safe activity. According to the NPD Group, bicycle sales have tripled in sales since March. However, back pain could be affected by a biking routine. Whether a newfound hobby or regular activity, individuals need to prepare and plan ahead before getting out on the trails or on a stationary exercise bike and avoid developing or aggravating back pain. Here are a few essential tips to create a safe and back-healthy bicycling experience.  
11860 Vista Del Sol, Ste. 128 Bicycling and Back Pain: What to Know
 

Understanding back pain

Bicycling is a type of aerobic exercise that can help with overall health. Done regularly it can improve the heart and lungs’ performance. Other areas of the body like the spine along with the musculoskeletal system, also benefit. For some, it is an even better form of exercise than jogging or aerobics, as it can be less jolting on the body and spine. Back pain during cycling is rare except when individuals try to push the intensity level beyond their normal workout. If there is back pain from an unknown cause it should be looked into by a doctor, physical therapist, or chiropractor before beginning a regular bicycling regimen. There are certain spinal conditions where bicycling can benefit. Individuals that bike ride with conditions like degenerative disc disease and lumbar spinal stenosis can experience relief in the back and legs, as it�s an exercise in which flexes the back. But there are spinal instability conditions like spondylolisthesis, that create forward flexion and can worsen back and leg pain. Therefore it is essential to attain a diagnosis before committing to regular bicycling.

Talk to a Doctor

Before starting any exercise program, talk with your doctor to find out if you are healthy enough for this type of therapeutic workout. Those with present back pain issues also need to be cleared by their doctors. But more than likely if they are already following a treatment plan, their doctor would have them doing some form of stretching/exercise as part of their plan, and they just need to find out if riding a bicycle is OK. Once cleared, even with chronic mild back pain an individual can initiate bicycling into their regimen.  
cyclists benefit with chiropractic el paso, tx.
 

Reasonable workout

In addition to safety basics individuals need to:
  • Wear a helmet
  • Wear highly-visible clothing
  • Get their bike serviced for optimal performance
  • Add reflectors
  • Add lighting
  • Have a workout/training plan
As with any exercise, there should be a training plan that will be sustainable and help to avoid injury. Set small goals, especially when beginning. Go for an achievable distance or workout time. Then gradually build up and don’t rush. Allow yourself to go through the experience, learning as much as you can. Both indoor and outdoor biking require a thorough warm-up and stretching of the body. This definitely includes the spine, that needs some time to loosen up, properly. A healthy comfortable bike seat or saddle with the proper height for body type and inseam is vital. Being uncomfortable while trying to perform therapeutic exercises plus the added possibility of worsening the injury or creating a new one from a stock seat is not worth the risk. At the end of the ride, cooling down is strongly advised.

Pay attention to form/mechanics

When it comes to biking technique, there is no particular form that is ideal or the best.� Always try to be in a position where the spine is comfortable. This type of bicycling is low-impact and should be fluid in motion. Poor posture, jerking motions of the spine, neck, or not using the proper equipment can cause poor mechanics and increase the risk of injury.  
11860 Vista Del Sol, Ste. 128 Bicycling and Back Pain: What to Know
 

Indoor bicycling

Cycling indoors could be safer for individuals that do not have access to safe bicycling areas or are older. Options include spin class or stationary bike. Both are set in a controlled environment with accidents being a rare occurrence. Outdoor biking happens on the road, bike path, sidewalk, or terrain where there is potential for an accident. With the machine or class, individuals can:
  • Choose the workout type
  • Fitness level
  • Intensity
  • Workout duration
  • Heart rate
  • Resistance
Spin classes also follow the pattern with a warmup, a specific workout, and a cool down. However, there are the mental health benefits of being outdoors. Whatever is best for the individual, it is up to them to ride the bike outdoors, indoors, or a combination of both. It is an excellent form of exercise, as it:
  • Promotes cardiorespiratory health
  • Is low impact
  • Promotes blood flow
  • Strengthens the body’s core
  • Increases range of motion to the joints
  • Improves spinal health

Chiropractic Maintenance Care


 

Dr. Alex Jimenez�s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*